Our yearly Christmas Special.


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Christmas Special 2024

James Wilson, also known as "The Sleep Geek," returned to the "Man Up / Man Down" podcast to discuss the complexities of sleep and the many misconceptions surrounding it. Wilson, who comes from a family with a long history in the bed industry, has expanded his expertise into helping people improve their sleep quality. His work spans various sectors, including sports teams and corporate environments, where he helps individuals identify and address their sleep issues.


Wilson's approach to sleep is both practical and evidence-based. He critiques the wellness industry's tendency to oversimplify or exaggerate solutions, particularly in marketing products that claim to solve sleep problems universally. For example, he discusses the overemphasis on blue light from screens as a sleep disruptor, noting that recent research suggests this impact may be overstated, especially if individuals receive adequate daylight exposure.


Wilson also addresses the common issue of pets disrupting sleep. He notes that while many people allowed pets into their bedrooms during the lockdown, this can lead to significant sleep disturbances. He is now collaborating with a "sleep vet" to develop solutions for this problem, emphasizing that a human bed is not designed for animals and that both humans and pets would benefit from sleeping separately.


Another key topic Wilson explores is the role of genetics in sleep. He explains that many sleep characteristics, such as whether someone is a "morning person" or a "night owl," are inherited. He also points out that sleep disorders and the general quality of sleep can often be traced through family lines.


Wilson's holistic approach to improving sleep involves understanding an individual's unique needs and circumstances rather than relying on one-size-fits-all solutions. He advises listeners to be sceptical of broad claims made by the sleep and wellness industries and to seek solutions that are tailored to their specific sleep challenges. His app, KipMate, is designed to help users identify their sleep problems and find personalized solutions.


In conclusion, Wilson advocates for a more nuanced and personalised approach to sleep, warning against the oversimplified solutions often marketed by the wellness industry. He encourages people to explore their sleep habits and needs comprehensively, considering factors like environment, genetics, and lifestyle.


https://thesleepgeek.co.uk/




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Sleep - part 2

Dave Ferguson, a martial arts expert with over four decades of experience, appeared on the Man Up / Man Down podcast to discuss his innovative approach to martial arts and mental well-being. Ferguson created the Integrated Martial Arts (IMA) method during the 2020-2021 lockdowns, targeting middle-aged men facing various life challenges. Combining traditional and modern martial arts techniques, his programme is designed to address both physical and psychological needs.


Ferguson’s journey into this field is rooted in personal experiences. Despite a stable 25-year civil service career, he faced numerous traumatic events during the pandemic, including a friend's brain injury, personal health scares, and encounters with the police. These experiences, compounded by dissatisfaction in his civil service role, led him to focus on creating something meaningful. The IMA programme was his response, providing a structured way to help men regain confidence, manage stress, and improve their overall well-being


The programme blends physical training with insights into brain health and neurology, recognising the importance of mental well-being alongside physical fitness. Ferguson highlights the psychological benefits of martial arts, noting that learning these skills boosts confidence and can help men feel more capable in potentially threatening situations, even if the goal isn’t combat.


Initially, Ferguson shared his techniques with colleagues through basic videos and verbal instructions, which evolved into a more structured programme. His approach is holistic, catering to a wide range of participants—from those with no prior experience to seasoned athletes. The IMA method includes one-on-one sessions and group interactions, allowing men to share common challenges and learn from each other in a supportive environment.


Ferguson emphasises the importance of preventative care, particularly regarding men’s health, and has integrated brain health education into his programme. He believes that understanding the neurological aspects of health can significantly impact long-term success in maintaining well-being.


The episode concluded with Ferguson offering resources and support through his website, encouraging listeners to take proactive steps in improving their physical and mental health.


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Martial Arts and Mental Resilience for Middle Aged Men

In this episode of "Man Up / Man Down," Lee Godwin, co-founder and COO of Emplomind, and a champion for mental health and suicide prevention, shares his personal and professional journey in the mental health space. Lee's involvement in mental health advocacy was profoundly shaped by a personal tragedy when his sister attempted suicide in 2019. This event prompted him to reflect on his family's communication and led him to become more actively involved in suicide prevention, eventually partnering with organisations like Papyrus and Ripple Suicide Prevention.


Emplomind, the organisation Lee co-founded, focuses on providing mental health support in the workplace. Their platform uses technology to connect employees with therapists, counsellors, and coaches, offering immediate, anonymous support for various issues, from anxiety and stress to career development. This approach aims to remove traditional barriers to mental health support, such as long waiting times for therapy.


The conversation also touches on the broader societal challenges of mental health, particularly how digital technology influences young people. Lee discusses the balance parents must strike in managing their children's exposure to technology while encouraging outdoor activities and face-to-face interactions. He notes the significant differences he observes in his daughters' behaviours when they disconnect from digital devices and engage in physical play.


Moreover, the discussion explores the role of technology in suicide prevention, highlighting Ripple Suicide Prevention's innovative approach. Ripple uses simple yet effective technology to intercept harmful online searches, offering users an opportunity to redirect from harmful content towards hopeful resources. This intervention provides a moment of calm and a chance to reconsider harmful actions, demonstrating how technology can be leveraged positively in mental health.


The episode underscores the importance of awareness, open communication, and proactive support in mental health. Lee emphasises that while there is more recognition of mental health issues today, driven partly by the overwhelming flow of information in the digital age, challenges remain in ensuring that people receive the help they need promptly and effectively.


Lee’s message is clear: while technology has its pitfalls, it also holds tremendous potential to support mental health, provided it is used thoughtfully and with a human-centric approach.


https://emplomind.co.uk/

https://www.ripplesuicideprevention.com/

https://www.papyrus-uk.org/

LinkedIn: https://www.linkedin.com/in/lee-godwin-4553a819/




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Mental Health and Suicide Prevention

This is the live recording of our event in London on the 24th of October 2024.


Marc Convey and Rose Rowkins joined David Pawsey and Volker Ballueder on Stage to discuss 'Overcoming Adversity' and 'Suicide Prevention'.

You find a video recording on YouTube.


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Man Up / Man Down LIVE 

In this episode of "Man Up / Man Down," hosts David and Volker are joined by Ryan Hopkins, a global best-selling wellbeing author, Chief Impact Officer at Jaaq, and Executive Engagement Advisor at Bupa. The conversation begins with a light-hearted introduction to Ryan's extensive background, including his TED Talk from a toilet, a symbolic act representing his journey from severe anxiety to advocating for mental wellbeing.


Ryan shares his personal story, highlighting a dark period in his life when he suffered from anxiety, bulimia, and depression, which eventually led him to contemplate suicide. He credits his mother for saving his life and describes how he gradually opened up about his struggles, which eventually led to his career in mental health and wellbeing.


The discussion then shifts to Ryan’s work at Jaaq, a mental health platform that provides accessible, clinically validated content in a user-friendly format. The platform features stories from well-known figures and experts, aiming to engage users and provide them with the right information at the right time.


Ryan emphasises that wellbeing is about small, consistent actions, rather than big, overwhelming changes.


Ryan also talks about his book, "52 Weeks of Wellbeing," which offers readers practical tips and questions to help them navigate their own wellbeing journey. He notes that while the book was initially intended to be light-hearted, it evolved into a deeply researched guide, now being translated into multiple languages.


The conversation touches on the challenges of promoting mental health in different industries, particularly in traditionally macho environments like construction. Ryan highlights the importance of meeting people where they are and using language that resonates with them.


As the discussion progresses, Ryan mentions the challenges Jaaq faces, particularly in prioritising their efforts as the platform grows. He stresses the importance of focusing on impactful initiatives and maintaining a balance between ambition and execution.


The episode concludes with Ryan reflecting on the progress made in mental health conversations, noting that while it has become easier to talk about past struggles, there is still a reluctance to discuss ongoing issues.


He advocates for creating environments where people feel safe to talk about their current mental state and stresses the need for businesses to recognise the value of investing in employee wellbeing.


https://www.linkedin.com/in/ryanhopkinsuk/

https://www.theryanhopkins.com/

https://www.jaaq.org




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Jaaq - Mental Health Made Real

In this episode of "Man Up / Man Down," hosts Volker and David are joined by Sal Jeffries, a coach specialising in helping founders over 40 redefine their purpose, increase performance, and cultivate a peaceful mind through psychology, emotional regulation, and body intelligence.


Sal begins by explaining his work with clients, focusing on the inner game—how individuals think, feel, and act. He shares his personal journey, being a midlife man himself at 52, and how he transitioned from a stressed career in photography to becoming a coach and yoga teacher. This shift was driven by his desire to manage stress better and embody a healthier lifestyle.


Sal emphasises the importance of mindset in making long-term, sustainable changes, particularly as one ages.


David shares his recent experience of recovering from a severe leg injury, expressing frustration with how it has impacted his ability to stay active—a key part of his identity. Sal offers advice on how to cope with such setbacks, highlighting the importance of acceptance and self-compassion. He suggests focusing on what one can do rather than dwelling on limitations and emphasises the need for a long-term commitment to health and fitness, rather than expecting quick fixes.


The conversation touches on the concept of self-compassion, with Sal defining it as an active state of being kind to oneself, especially during difficult times. He contrasts this with negative self-talk, which often stems from a critical inner voice that can be traced back to early life experiences. Sal shares how he has worked on quieting his own inner critic, which he refers to as the "dictator," and how understanding its origins can help in managing it.


Volker and Sal also discuss the pressures of modern life, including the constant stimulation from digital devices and the importance of creating intentional space for boredom and reflection. Sal advocates for environment design—consciously shaping one’s surroundings to reduce distractions and foster well-being.


The episode concludes with Sal encouraging listeners to adopt a mindset of incremental change and intentionality in their lives, whether in fitness, business, or personal growth. He emphasises that understanding what you truly want and making conscious choices towards those goals is key to living a fulfilling life.


Sal also invites listeners to connect with him for coaching, particularly those in midlife seeking to navigate challenges and find greater purpose and balance.


You can find him on LinkedIn: https://www.linkedin.com/in/saljefferies/ or find out more via his website: https://linktr.ee/saljefferies where you can discover his podcast, YT channel and more.





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Mindset, Mood, Movement

The conversation between Katrina Collier and the hosts of Man Up / Man Down focuses on Katrina's journey of healing from childhood trauma and her motivation for writing her memoir, The Damage of Words.


Katrina shares how she began addressing her trauma at the age of 40 after a lifetime of insecurity, defensiveness, and fear. Despite her professional success, she had unresolved emotional wounds from her upbringing, primarily stemming from her relationship with her narcissistic mother.


Katrina describes how her healing journey started when she sought career advice from a coach, Michelle Zellie, who helped her uncover and address her childhood trauma. She highlights the importance of inner child work in her healing process, emphasising that many therapists overlook this crucial aspect. Through this work, she learned to connect with and heal her inner child, which helped her overcome deep-seated self-hatred and move towards self-love.


She also discusses the generational nature of trauma, explaining how her mother's behaviour was influenced by her own traumatic experiences. Katrina describes the complex relationship dynamics within her family, where manipulation and control were prevalent, and how these dynamics affected her and her siblings differently.


Katrina's memoir aims to encourage others to seek help and explore different therapeutic approaches rather than just coping with life. She expresses frustration with the misdiagnosis and mislabelling of conditions like complex PTSD and emphasises that healing is possible. Katrina advocates for breaking the cycle of trauma by addressing it head-on, which she believes can prevent it from being passed down to future generations.


The conversation also touches on the challenges of severing ties with toxic family members for the sake of mental health and the importance of self-care. Katrina's story is one of resilience and the transformative power of therapy and self-discovery.


You can find out more about Katrina on her website: https://katrinacollier.com/


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From self hate to self mastery

In this episode of "Man Up, Man Down," David and Volker chat with Alex Walton about his journey to happiness and the creation of his "Kind Mind Method." This method emerged from Alex's project, "Find My Story," where he left envelopes with short stories and positive messages around Norwich and eventually worldwide, aiming to spread hope. This act of kindness was reflective of his battle with anxiety, negative thinking, and depression.


Alex shares that the turning point in overcoming his mental health struggles was adopting a simple mantra: asking himself how he could help others or make them smile. This thought process allowed him to shift his focus away from negative thoughts and be present in the moment, especially with his family. The "Kind Mind Method" is based on kindness, simplicity, and choice, emphasising the power of positive thinking and the benefits of doing good deeds for others and oneself.


Despite initially doing this project for his well-being, Alex found that it not only helped him cope with his internal battles but also positively impacted those around him. The method is about changing one's internal dialogue to focus on positive engagement with the world rather than performing acts of kindness for recognition or a sense of duty. Alex's story highlights the profound effect that a change in mindset can have on personal happiness and the well-being of others.


You can find out more about him on LinkedIn [https://www.linkedin.com/in/alex-walton-0a434213/].


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The Kind Mind Method

Ian Sanders, a returning guest on the "Man Up Man Down" podcast, shares his experience of being diagnosed with prostate cancer in October 2023. Despite having surgery in December, recent blood tests revealed that cancer cells are still present in his pelvis. Ian is currently awaiting further scans and treatment.


Ian describes living with cancer as a rollercoaster journey, highlighting the challenge of maintaining a positive outlook while acknowledging the reality of his condition. He emphasises the importance of mindset, noting that he feels physically fine despite having cancer.


The conversation touches on the prevalence of prostate cancer, with over 52,000 men diagnosed annually in the UK. Ian stresses the importance of regular PSA (Prostate-Specific Antigen) blood tests for men in their 40s and 50s, as early detection is crucial. He mentions that his diagnosis came from routine PSA tests, despite having no symptoms.


Ian's openness about his diagnosis has encouraged many in his network to get tested, highlighting the importance of raising awareness and breaking the taboo around men's health issues. The discussion also covers the digital rectal examination (DRE) and biopsy as part of the diagnostic process.


Regarding treatment, Ian opted for a radical prostatectomy, which involved the complete removal of his prostate. He notes that while this has led to some changes in urinary function, it hasn't significantly impacted his quality of life. However, he now faces the prospect of radiotherapy to address the remaining cancer cells.


A significant challenge Ian currently faces is the uncertainty surrounding his condition and future treatment. This uncertainty weighs heavily on him, despite his efforts to maintain a positive outlook. He reflects on how the themes from his book "365 Ways to Have a Good Day" have become even more relevant in his current situation, emphasising the importance of finding joy in everyday moments and maintaining a positive mindset.


Ian's experience underscores the importance of regular health check-ups, particularly for middle-aged men. It also highlights the psychological impact of living with cancer, even when there are no physical symptoms. His story serves as a reminder of the value of open discussions about men's health issues and the power of a positive mindset in facing health challenges.


The podcast episode provides valuable insights into the realities of living with prostate cancer, offering both practical advice on early detection and emotional support for those facing similar diagnoses. It emphasises the importance of regular PSA tests, breaking the silence around men's health issues, and the power of maintaining a positive outlook in the face of uncertainty.


Links to Ian's book: https://www.iansanders.com/365

You can find Ian on Instagram at @iansanders and www.iansanders.com [http://www.iansanders.com/].







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Prostate Cancer

We’ll discuss (and have the odd rant about) all the pressures of being a man, approaching (sorry, we have to say it) middle age. All the fears we have but are often too embarrassed to discuss with our friends. And even the fact that you no longer seem to have “friends” just colleagues and other dads that you nod to at school and club drop-offs. But we’ll also look at the science and psychology behind why we often feel how we feel, why even the most successful people (from business to sport to entertainment) can experience doubt and lack of direction and how small changes in your life, can achieve big results (whether you want to change career, drop a few pounds or just try and get some “you time” back in your life). We aren’t unique, and we want to share. So make sure you subscribe to listen to the first season of our podcast, which goes live every other week….